Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Puddings, coconut cream, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Frozen Broccoli Spears	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	10% 290kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	355% 114g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	630% 818g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	1111% 805g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	42% 16g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 940μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	41% 410mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	90% 7.2mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	201% 4.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84.3% 590mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	455% 6820mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Puddings, coconut cream, dry mix, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Puddings, coconut cream, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Puddings, coconut cream, dry mix, regular:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 7.2 times more Vitamin B1, 3.9 times more Vitamin B2, 4.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6, 47 times more Vitamin B9, 227.7 times more Vitamin C, 19.3 times more Vitamin E and 1014 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• 1 kilogram of Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Puddings, coconut cream, dry mix, regular:

• 1 kilogram of Frozen Broccoli Spears has 5.1 times more Calcium, 1.3 times more Iron, 1.7 times more Phosphorus, 1.9 times more Potassium and 24.5 times more Water than Puddings, coconut cream, dry mix, regular.
• While 1 kg of Puddings, coconut cream, dry mix, regular contains 4 times more Copper, 1.8 times more Manganese, 1.9 times more Selenium and 40.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Puddings, coconut cream, dry mix, regular contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Puddings, coconut cream, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has more Omega 3, 1.9 times more Fiber and 3.1 times more Protein than Puddings, coconut cream, dry mix, regular.
• While 1 kg of Puddings, coconut cream, dry mix, regular contains 15 times more Energy, 33.4 times more Fat, 218.5 times more Saturated Fat, 15.3 times more Carbohydrate and 54.8 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 6 in one kilogram.